GB2441388A

GB2441388A - Sports training apparatus having steps and ramps

Info

Publication number: GB2441388A
Application number: GB0617208A
Authority: GB
Inventors: Trevor Markham
Original assignee: PARK LEISURE Ltd
Current assignee: PARK LEISURE Ltd
Priority date: 2006-09-01
Filing date: 2006-09-01
Publication date: 2008-03-05
Also published as: GB0617208D0

Abstract

A sports training apparatus comprises an elevated platform 10 and a plurality of inclined surfaces 12, 13, 14. The inclined surfaces may comprise ramps 13, 14 and/or flights of steps 12, and may comprise at least one ramp and at least one flight of steps. The inclined surfaces may be inclined at different angles from one another, e.g. with one being around 29-31 0 to the horizontal, and the other being around 39-42 0 to the horizontal. In a preferred embodiment the apparatus includes at least two flights of steps (20, 21, fig. 3), each flight of steps having different step heights and/or tread depths. The apparatus is intended to impart to a user the beneficial effects of hill running or hill training.

Description

1 2441388 Sports training apparatus The present invention relates to

sports training apparatus.

In its broadest sense, the present invention provides a sports training apparatus comprising an elevated platfonn and a plurality of inclined surfaces.

More preferably, the plurality of inclined surfaces includes two ramps. Even more preferably, the two ramps are inclined at different angles. Suitably, one ramp is inclined at around 25-35 to the horizontal, more suitably 29-31 ; and another ramp is inclined at around 3550 to the horizontal, more suitably around 39-42 .

More preferably, the plurality of inclined surfaces includes at least one flight of steps.

Most preferably, the apparatus comprises two flights of steps wherein the two flights have different step heights and/or tread depths.

Preferably, the plurality of inclined surfaces includes at least one ramp and at least one flight of steps.

In a second aspect, the present invention provides a sports training apparatus comprising a plurality of flights of steps in which at least two flights of steps have different step heights and/or tread depths.

The above and other aspects of the present invention will now be described in further detail, by way of example only, with reference to the accompanying drawings in which: Figure 1 is a front perspective view of a first embodiment of a sports training apparatus in accordance with the present invention; Figure 2 is a perspective view of a second embodiment of a sports training apparatus in accordance with the present invention; Figure 3 is a part front view of the apparatus of Figure 2; and Figure 4 is a rear view of thc apparatus of Figure 2.

Figure 1 shows a first embodiment of a sports training apparatus accordance with the present invention. The apparatus has an elevated platform 10 supported by legs 11 and a plurality of inclined surfaces leading from platform 10 to the ground. In this embodiment there is a central inclined surface comprising a flight of steps 12 together with left and right ramped surfaces 13, 14. In preferred embodiments the ramped surfaces 13,14 each have a different incline. In the embodiment shown, left ramped surface 13 is the shallower of the two and has an inclination 8j of between 293l0 to the horizontal and right ramped surface 14 has the steeper inclination 02 of between 39-42 .

The apparatus also includes appropriate safety barriers 15 to prevent users from falling from the apparatus. The flight of steps 12 also includes handrails 16 acting, primarily, to divide the flight into a plurality of separate tracks (as shown, three).

Figures 2 and 3 show a second embodiment, being a modification of that shown in Figure 1. In this embodiment, the flight of stairs is divided into flights in which the height of each step and depth of each tread differ. In the embodiment shown, there are four flights of steps, two identical inner flights 20 and two outer flights 21 in which each step is double the height and has double the tread depth of the inner flights (seen most clearly in Figure 3).

Figure 4 is a rear view of the second embodiment showing the principle features of its construction, platform 10, legs 11, shallowly inclined ramp 13, steeply inclined ramp 14 and safety barriers 15. Additional support legs 22 and braces 23 can also be seen in this view, giving strength and rigidity to the structure.

The basic function of the apparatus will now be described. The apparatus was developed to reproduce many of the benefits of hill running. Hill running has real strengthening effects as well as boosting an athlete's power and is ideal for those athletes who depend on high running speeds -football, rugby, basketball, cricket players and even runners. To reduce the possibility of injury, bill training should be conducted once the athlete has a good solid base of strength and endurance.

Much of the science supporting hill training was carried out in Sweden, initially at the Karolinska Institute. One major study carried out on marathon runners discovered that after 12 weeks of twice-weekly hill sessions, the athletes' running economy had improved by three per cent. Although the subjects were trained nmners, that improvement would still have helped them clip as much as two minutes off a 10-mile time or six minutes off a marathon. Other research, carried out by Dr Bengt Saltin, discovered that runners who trained on hills have much higher concentrations of aerobic enzymes -the chemicals which allow your muscles to function at high intensity for long periods without thtigue -in their quadriceps muscles than those who did all their running on flat terrain. Heightened aerobic power in quadriceps muscles gives improved knee lift while running and also accelerates each leg forward more quickly as the athlete runs, improving speed.

Those who run on hills have also been shown to be less likely to lose fitness when they take time off from training, and many scientists believe that hill training can improve the elasticity of muscles, tendons and ligaments, allowing these tissues to carry out more work with less effort and fatigue. In hill running, the athlete is using their body weight as a resistance to push against, so the driving muscles, from which their leg power is derived, have to work harder. The technique to aim for is a "bouncy" style where the athlete has a good knee lift and maximum range of movement in the ankle. They should aim to drive hard, pushing upwards with their toes, flexing their ankle as much as possible, landing on the front part of the foot and then letting the heel come down below the level of the toes as the weight is taken.

This stretches the calf muscles upwards and downwards as much as possible and applies resistance which overtime will improve their power and elasticity. The athlete should look straight ahead as they run (not at their feet) and ensure their neck, shoulders and arms are free of tension. Many experts believe that the "bouncy" action is more important than the speed at which the athlete runs up the hills. Hill work results in the calf muscles learning to contract more quickly and thereby generating work at a higher rate, they become more powerful. The calf muscle achieves this by recruiting more muscle fibres, around two or three times as many when compared to running on the flat. The "bouncy" action also improves the power of the quads in the front of the thigh as they provide the high knee lift that is required. For the athlete, when competing in their sport/event, it can mean higher running speeds and shorter footstrike times.

11111 training offers the following benefits: * Helps develop power and muscle elasticity * Improves stride frequency and length * Develops co-ordination, encouraging the proper use of arm action during the driving phase and feet in the support phase * Develops control and stabilisation as well as improved speed (downhill running) * Promotes strength endurance * Develops maximum speed and strength * Improves lactate tolerance The shallow incline is one that takes no more that 10 seconds to run up and has an inclination between 29 and 31 degrees gradient. The athlete's energy source on short hills is entirely anaerobic. The athlete should focus on a running technique which has vigorous arm drive and high knee lift, with the hips kept high, so that they are running tall', not leaning forwards. The session is anaerobic so the recovery time can be long, a walk back down the hill, or a slow jog of 60 to 90 seconds. The total volume will depend on the fitness of the athlete and the reason for doing it. A sprinter looking for strength might do 10 repetitions of 15-second duration up a steep slope with a long recovery where as a distance runner who is trying to improve sprinting speed might do 30 repetitions of 15 seconds duration.

* The shallow incline of 5 to 10 second duration will help improve the Adenosine Triphosphate and Phosphate-creatine (ATP+PC) energy system and hills of 15 to 30 second duration will help develop the ATP+PC+muscle glycogen energy system.

The Steep incline is one that takes between 15 to 25 seconds to run up. This length of bill is a good distance for the middle-distance runner, because it combines the benefits of the short hills with the stresses on local muscular endurance and tolerance of lactic acid. The 39 to 42 degree incline is so that a runner can run it at something near race pace. The energy source is both aerobic and anaerobic and the athlete will experience the build up in blood lactate as they go further up the hill. Although the session will usually be quite fast and competitive, it is important that style is emphasised.

Scuttling up the bill with a short stride and forward lean may be the best way to get up in a race, but in training we are trying to develop particular qualities. It is better, therefore, to go for a longer stride and higher knee lift: running tall with the hips pushed forwards, keeping the back upright. Again, the volume of the session depends on the individuaL The present invention can, for example, be used in two ways: * as a hard aerobic training session during the pre-competition season * as a hard time-trial session in the early part of the competition period The recovery is a slow jog back to the bottom, and when the times start falling much below those of the first few runs, it is time to stop.

Down slope training Many athletes develop muscle soreness after strenuous workouts or races. Research (Muscle function after exercise induced muscle damage and rapid adaptation, Medicine and Science in Sports and Exercise, vol 24 (5), pp 512-520 19922) has shown that the muscle pain and loss of strength can be minimised if runners undertake regular sessions of eccentric training. For athletes this would involve down slope running, since down-slopes put the muscles in the front of the leg under intense eccentric duress. A single downhill session (6 to 10 downhill runs) on the 30 and 40-degree incline should provide protection against muscle pain and loss of strength for at least six weeks.

Training on hills improves leg muscle strength, quickens stride, expands stride length, develops the cardiovascular system, enhances running economy and can even protect leg muscles against soreness. In short, hill running will makes for a stronger, faster and healthier runner and the benefits are relatively quick to take effect. In as little as six weeks of regular hill training an athlete can expect a significant improvement in muscle power and speed.

Why hill running works -Runners today increasingly understand the importance of combining strength work with regular running. It strengthens tendons and ligaments, reduces the risk of injury and improves overall running form. The problem is that most runners tend to do the majority of their strength-specific work in the gym, through squats, leg extensions or arm and shoulder presses. While these exercises do increase strength and muscular power, they do it in isolation of running, focusing on individual joints and small sets of muscles. Hill sessions, in contrast, force the muscles in hips, legs, ankles and feet to contract in a coordinated fashion while supporting the full body weight, just as they have to during normal running. In addition, on uphill sections muscles contract more powerfully than usual because they arc forced to overcome gravity to move the body up the bill. The result is more power, which in turn leads to longer, faster running strides.

In summary, the apparatus of the present invention reproduces many of the advantages of hill climbing leading to similar benefits, in particular: reduced risk of ligament damage and muscle strain by up to 50% increased stride length enabling the athlete to cover more distance in less time stabilisation of stride pattern and balance creating equal strength in each leg and overall balance of body increasing explosive power and acceleration.

Claims

CLAIMS: 1. A sports training apparatus comprising an elevated platform

and a plurality of inclined surfaces.

2. An apparatus as claimed in claim I wherein the plurality of inclined surfaces includes two ramps.

3. An apparatus as claimed in claim I or claim 2 wherein the plurality of inclined surfaces are inclined at different angles.

4. An apparatus as claimed in any preceding claim wherein one inclined surface is inclined at around 25-35 to the horizontal, suitably 29-3 10.

5. An apparatus as claimed in any preceding claim wherein one inclined surface is inclined at around 35500 to the horizontal, suitably around 39-42 .

6. An apparatus as claimed in any preceding claim wherein the plurality of inclined surfaces includes at least one flight of steps.

7. An apparatus as claimed in claim 6 wherein the apparatus comprises two flights of steps wherein the two flights have different step heights and/or tread depths.

8. An apparatus as claimed in any preceding claim wherein the plurality of inclined surfaces includes at least one ramp and at least one flight of steps. S. * S * S..

9. Sports training apparatus comprising a plurality of flights of steps in which at least two flights of steps have different step heights and/or tread depths.

* S555. * S

S

II....

* 30 10. An apparatus as claimed in claim 9 further comprising an elevated platform and a plurality of inclined surfaces. S. * * . *

..CLME: 11. An apparatus as claimed in claim 10 wherein the plurality of inclined surfaces includes two ramps.

12. An apparatus as claimed in claim 10 or claim II wherein the plurality of inclined surfaces are inclined at different angles.

13. An apparatus as claimed in any one of claims 10-12 wherein one inclined surface is inclined at around 25-35 to the horizontal, suitably 29-31 .

14. An apparatus as claimed in any one of claims 10-13 wherein one inclined surface is inclined at around 35-50 to the horizontal, suitably around 39-42 . * * * *** **** * * *

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S

****** * * **** * S S ** S ** S * S * * S.